Maple Walnut NOatmeal (Oat Free Oatmeal)

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You guys! This Maple Walnut NOatmeal (Oat Free Oatmeal) is a game changer. Especially if you’re looking to do more low carb but still love oatmeal, you don’t have to give it up! This version will satisfy you when you’re craving a warm hearty breakfast. This is creamy and has all the nutrients you could ask for. On top of all this amazingness this also happens to be sugar and gluten free. And if you have a nut allergy, I have a sub for that too. With this breakfast, I’ve got you covered.

Essentially it’s a porridge. It’s very popular in the paleo world and I’m surprised it’s not as big of a hit in the vegan world. This is great for anyone who has digestive issues and wants to avoid foods that cause inflammation throughout the body.

This is full of essential vitamins and minerals and a great source of omega fatty acids thanks to the chia seeds, flax meal, and hemp seeds. It’s also full of fiber which is an A+ in my book. We like to keep things moving down in the GI tract.

This is sweetened with monk fruit sweetener which is a proprietary mixture of the highest purity monk fruit extract & Non-GMO erythritol. It’s a perfect sweetener for blood sugar and weight management. It has zero calories and is low on the glycemic index.

I’ve been recently dabbling in keto (ketosis) but vegan keto which is a little more difficult than the traditional keto that’s made up of meat and dairy (but that’s another blog post). I wanted to cut back a bit on carbs and everyone I know has been raving about keto so I figured I’d give it a go to help me shed some baby weight. But I also want to keep it healthy so I’m finding a balance for myself. I can’t say goodbye to bananas forever.

So with a little research I found some vegan keto groups that I’ve been getting recipe inspiration from. For instance, just recently I discovered they make jackfruit, carnitas style, in my local health food store. I paired it with butter lettuce, vegan cheese and vegan sour cream. It was sensational. I’ll be posting that recipe soon.

What I really like about this is that I can make it in the morning, it takes literally 5 minutes, or I can prepare it at night and it gives me and overnight oats feel. You can always warm it up but I like making extra and keeping it in the fridge as an afternoon snack. If you are counting net carbs (keto thing) it’s only 3 net carbs. But this all depends on which brands you use to make this. So I may use one brand of hemp seeds and you may use another. It shouldn’t be off by much at all because hemp seeds are hemp seeds but it can be slightly off. So still log in your meals as you would to track your macros and see where this is at. Because of the high fiber content it brings down the carb count by a lot making it 2 to 3 net carbs.

This is the basic version of this recipe. You can spruce this up anyway you like. You can make different variations using nuts and seeds or you can keep this one and just switch up the toppings which is what I find myself doing most of the time. My favorite lately has been the maple walnut combo because I really like the sweetness the maple syrup adds and I really like maple syrup with walnuts. You can do fruit, a tbsp of almond butter or peanut butter. If you want to stay low carb add just a few berries like raspberries, strawberries, blackberries, or blueberries. If you’re not following a low carb you can top it with bananas (my son’s favorite), apple slices, peaches, mangos, etc. Feel free to get creative.

I like to add a bit more almond milk once it’s in the bowl because I like it super creamy. Feel free to use any nut milk, like coconut is a good one.

If you have a nut allergy and can’t use the almond flour that’s in this recipe, you can sub brown rice flower to keep it gluten free. If you’re not gluten sensitive you can use any flour you want just keep in mind that the carb count will go up tremendously and it will no longer be considered a low carb, keto friendly meal.

Delicious! One of the best low carb n’oatmeals I have tried. I recommend the Lakanto Maple Syrup, which I subbed for both the rest of the sweetener and the regular maple syrup.

Great to hear Megan. I love the Lakanto maple flavored syrup as well. Pairs perfectly with this! Xx

Your recipe sounds so great! I have a terrible problem with oats. But there’s just one problem. I’m also diabetic and the maple syrup is a no-go. Do you have any ideas about how I could replace that? Thanks so much!

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Thanks Lizzie! I also think it depends on what maple syrup you use. There are maple flavored options out there that are carb free!

This is so delicious! I have it every day and it keeps me full for hours! I make a bulk batch and keep it in a jar in my refrigerator so it’s just easy to pull out and make in the morning. I also used toasted pecans.Thanks!

I added all the ingredients into my meal tracking app and it came out as 15 net carbs. How did you calculate it as only 3 net carbs for keto?

Hi Autumn, what are you using that it came out to that high amount? Even with 2 servings it’s not that high, are you sure you calculated correctly? I just went over it and it’s 2 or 3 neg carbs for keto.

I got the same, entering it in My Fitness Pal. The maple syrup alone has the carbs higher than 3g net. It might still be low carb, but I don’t think it can be in most keto plans.

This recipe is for two servings, are you accounting for that when you enter the ingredients into the app?

When I entered the recipe into my fitness pal app, substituting sugar free syrup for regular and erithrytol for monk fruit, I got 3 net carbs after I subtracted the 15 combined grams of fiber and sugar alcohol from the 18 total carbs.